14 0 The Dialectical Behavior Therapy Skills Workbook
physical fitness trainer before engaging in any type of strenuous activity, like weight lifting. And
talk with your medical professional if you experience any abnormal pain when you exercise.
In the space below, record any thoughts you have about how your own exercise habits (or
lack of exercise) affect how you feel, and then write at least two ways you can improve your habits
in order to feel better.
My exercise habits affect how I feel becauseI can improve my exercise habits by1)2)
Sleep
Getting enough sleep is one of the most important things you can do to feel healthy. The
average adult needs approximately seven or eight hours of sleep each night. Children and some
adults need slightly more. If you’re not getting enough sleep each night, you probably feel sluggish
and tired all day and you probably also find it hard to think clearly. It’s no wonder that a lack of
sleep is often the cause of accidents and poor decision-making ability.
No amount of caffeine can make up for the sleep you missed the night before. In fact, caf-
feine, alcohol, and other drugs can all interfere with your ability to sleep at night. Your body needs
a proper amount of rest because it uses the time when you are asleep to repair itself. If you’re not
sleeping, your body can’t heal itself properly.
If you wake up many times throughout the night, if you snore excessively, or if you wake
up gasping for breath, these can all be signs of sleep disorders, and you should talk to a medical
professional.
Do your best to develop proper sleep habits in order to get the rest that you need. Refer to the
Guide to Sleep Hygiene on page 142 to develop healthy sleep habits if you need help. Then, in the
space below, record any thoughts you have about how your own sleep habits affect how you feel, and
write at least two ways you can improve your sleep habits in order to feel better.
My sleep (or lack of sleep) affects how I feel because